Morning Rituals For Each Phase Of Your Menstrual Cycle

Creating a morning ritual isn’t just another health trend. When you follow a morning routine that you actually enjoy, it helps you set then ton of your day so that you control your schedule rather than your schedule controlling you.

There’s two reasons why I work with my clients on implementing a morning ritual:

  1. Keeping the same sleep-wake cycle is crucial for your health and hormonal patterns
  2. Setting yourself up for a healthy and happy day allows you to do things like exercise, get outside in the sunlight, spend time with loved ones, etc. that help you get quality sleep at night.

As we pave a new path and create a new model for ourselves (yes, I’m talking to all of you with a uterus),  it’s important for us to recognize that we operate cyclically, just like the moon and its lunar phases and the four seasons. With this in mind, I want to introduce you to a few morning ritual ideas you might want to incorporate as you begin harmonizing with your cycle.

As a reminder, the days beside each phase below are just an average guess. In order to find out which phase correlates to that day for your specific body and hormonal makeup, I highly recommend downloading an app like Clue, Glow, Flo or Natural Cycles.

Bleeding phase or Winter (days ~1-6):

Postpone any meetings and focus on allowing your body to rest. Enjoy a sleep in, wake up gently, do a few gentle stretches or restorative movement, sip on some warm raspberry leaf tea to help reduce menstrual cramps, journal any gut feelings that are coming up for you, and nourish your body with a comforting protein-rich breakfast to get your day started.

Follicular phase or Spring (days ~7-13):

Wake up at your normal time to support your circadian rhythm and hormonal patterns, expose your eyes or body to the sunlight first thing, sip on a warm cup of lemon water while you do your skincare routine, move your body in whatever way feels good while you dream about the projects you’re ready to initiate today, and enjoy a protein rich breakfast to keep your blood sugar stabilized. 

Ovulatory phase or Summer (days ~14-21):

Wake up at your normal time to support your circadian rhythm and hormonal patterns, expose your eyes or body to the sunlight first thing, sip on a warm cup of lemon water while you do your skincare routine, have fun with high impact exercise if you’re feeling up for it, and enjoy a nourishing breakfast full of light easily digestible foods like fruits and vegetables.

Luteal phase or Autumn (days ~22-28):

Wake up at your normal time to support your circadian rhythm and hormonal patterns, expose your eyes to sunlight, sip on a warm cup of lemon water or roasted dandelion root tea to support detoxification while you do your skincare routine, move your body gently by doing yoga or going on a walk as you want to conserve energy for your bleeding phase, and nourish your body with a magnesium-rich breakfast (think things like almonds, quinoa, pumpkin seeds, spinach).

These are just ideas I’ve come up with based on my knowledge and experience. I’d love to hear what resonates with you. 

I want to hear from you! Do you have a morning ritual you love? Are you living in sync with your cycle already? What does that look like for you in the mornings?

Come say hello on Instagram! I love meeting new people. xo

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